rowing times?

anyone use the rowing machine ? ive been using it and i feel like its really helped my tennis. more so than jogging, swimming and using the cross trainer. i do intervals of 500m / 1 minute rest. usually 10 sets around 1:50. at the end im dripping. it would be nice to get a comparison of what you guys get.

2000m times?

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10 minutes.

best 1 mile time, 8 min.

5k time. 30 minutes. About. I was late to the race. lol.

shindemac said:

10 minutes.

best 1 mile time, 8 min.

5k time. 30 minutes. About. I was late to the race. lol.

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No idea how good my time is. I bet it's horribly slow. It is what it is.

I do 10 minutes as part of my cardio workout. The distance is usually about 2,300 meters.

I do 10 minutes as part of my cardio workout.

HouTex said:

I do 10 minutes as part of my cardio workout.

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The distance is usually about 2,300 meters.

For 2k, which is the distance rowers usually practise, the machine should be around 7, rarely if ever much higher, and a decent time for someone who doesn't row is under 8 minutes.

i just got 7:25 last night.

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Is rowing the recommended answer to improving your arm/chest/shoulders/back endurance? I switched to a heavier racket a few months ago and I've been really dead by the end of the first set in the summer heat. My legs are good to go(probably from soccer) but nothing I do seems to help my upper body.

MethodTennis said:

Quite frankly F**K a 2000m row.

500m time is 1min26

Id guess i could do 2k at like 1min 40-45 splits id guess id be between 6:40-7:00

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Thats a good 500m time if youre just doing it once. interval training is so much better for you though. on your cardio day, try to do 10*500m with a minute break in-between every set. its an option on the rowing machine screen. itll kill you. try to keep every 500m under 2minutes to begin with. let me know how you get on. ^^

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Justin Yesso said:

Is rowing the recommended answer to improving your arm/chest/shoulders/back endurance? I switched to a heavier racket a few months ago and I've been really dead by the end of the first set in the summer heat. My legs are good to go(probably from soccer) but nothing I do seems to help my upper body.

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honestly, ive tried swimming, jogging, cross trainer and bike. of all the above, rowing has been the best cardio interval workout for tennis in my opinion. when i come on court i can last much longer and the effects of rowing on my body doesnt bulk me up or slow me down.

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MethodTennis said:

Why &? What drag factor does that give on your machine?

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I don't quite follow - just a pointer I got from friends who rowed to a very high level. Under 8 minutes is *you are not unfit*, with practice aiming for under 7 minutes might be better, but it's very different from tennis, complementing it well because of the explosive demands on the whole body.

Justin Yesso said:

Is rowing the recommended answer to improving your arm/chest/shoulders/back endurance? I switched to a heavier racket a few months ago and I've been really dead by the end of the first set in the summer heat. My legs are good to go(probably from soccer) but nothing I do seems to help my upper body.

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It's a great one for the upper body and back definitely.

What's all this about distance? On the ergometer I use, I literally count the strokes... there was some electronic counter thing that conked out ages ago.

MethodTennis said:

on your c2, when you set the resistance on the erg to 7 what does that give you in terms of drag factor because thats what really matters, two c2s set to 5 will have different drag factors which dictates how easily air is moving thru the erg

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Ah, I'm honestly not sure which model I've been using, I'll try and find out next time I'm there.

FedFosterWallace said:

What's all this about distance? On the ergometer I use, I literally count the strokes... there was some electronic counter thing that conked out ages ago.

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i think u really need the monitor to know how youre rowing. strength, strokes, distance and time.

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fps said:

Ah, I'm honestly not sure which model I've been using, I'll try and find out next time I'm there.

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on the monitor there is an option to measure the drag factor.

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zoobears said:

i think u really need the monitor to know how youre rowing. strength, strokes, distance and time.

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It does have a 1-10 resistance setting dial. I usually have it at 7. Any idea what distance 300-500 strokes approximates to?

MethodTennis said:

http://www.concept2.co.uk/files/images/service/indoor-rowers/model-d-black.jpg this is the standard one most gyms has

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I set it on 7 and and row, I have the data up measuring strokes per minute and 500m split projections. Sorry I can't be more help on this.

FedFosterWallace said:

It does have a 1-10 resistance setting dial. I usually have it at 7. Any idea what distance 300-500 strokes approximates to?

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It is very difficult to tell. The distance will depend on how much effort youre putting into each stroke.

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maybe between 2500-5000 meters

zoobears said:

anyone use the rowing machine ? ive been using it and i feel like its really helped my tennis. more so than jogging, swimming and using the cross trainer. i do intervals of 500m / 1 minute rest. usually 10 sets around 1:50. at the end im dripping. it would be nice to get a comparison of what you guys get.

2000m times?

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Click to expand...

I've been thinking about trying this, because I see the rowing machine at the gym, and I figure it might be a cool way to mix things up, as I mainly either play tennis or jump on the recumbent bike a lot! So I'm thinking about trying different machines. How do you find it improves your tennis?

FedFosterWallace said:

It does have a 1-10 resistance setting dial. I usually have it at 7. Any idea what distance 300-500 strokes approximates to?

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Using a Concept 2 rower, you are able to see your stroke rate and speed per 500 meters. Remember, the speed is the number you are aiming for, not the resistance scale. It's similar to racing a bicycle, it's about the gear you can use most efficiently over a set distance or time. Using a larger number will cause your muscles to fatigue earlier than you may like and your time will be slower than using a lower number but higher stroke rate. Most actual rowers use a level between 4 and 7 and a stroke rate between 26 and 35.

If you know someone who is a rower, ask them to look at your technique to ensure you are rowing correctly. There are number of good videos on YouTube or the Concept 2 site demonstrating proper technique.

A fun thing to measure is your running time for a distance compared to your rowing time for the same distance. Two miles (3200 meters), 5K, etc.

The idea of learning your desired drag factor is so you can set an individual rower to the same drag factor no matter where you are or which rower you are using so it will feel the same.

Big_Dangerous said:

I've been thinking about trying this, because I see the rowing machine at the gym, and I figure it might be a cool way to mix things up, as I mainly either play tennis or jump on the recumbent bike a lot! So I'm thinking about trying different machines. How do you find it improves your tennis?

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after rowing when i play tennis i warm up much faster. feet and hand coordination is much better compared to tennis after cycling and cross trainer. the interval workout helps with increasing explosive movements in tennis.

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zoobears said:

after rowing when i play tennis i warm up much faster. feet and hand coordination is much better compared to tennis after cycling and cross trainer. the interval workout helps with increasing explosive movements in tennis.

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Yeah I went to the gym after work and tried out the rowing machine. Pretty damn good workout. I only did 15 minutes, but kept it at the max 10 resistance, and it was one of those concept 2 rowers. I thought I did pretty good, ended up rowing around 3500 meters in that time frame.

Rowing really helps your strenght and stamina build up. I've been doing it for almost a year now, resistance on 9, 500 meters, keeping the time below 2 min ( mostly under 1:50), 1 min rest and doing 10 sets. The results on the court are great as your overall stamina will drastically improve and I noticed that I'm getting in and out of the corners much quicker as to the increased strenght in my legs!

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Justin Yesso said:

Is rowing the recommended answer to improving your arm/chest/shoulders/back endurance? I switched to a heavier racket a few months ago and I've been really dead by the end of the first set in the summer heat. My legs are good to go(probably from soccer) but nothing I do seems to help my upper body.

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I don't know which is the best. I played a lot of sports when younger, and i prolly got most of my speed and quickness from bball.

I tried swimming, and it doesn't work as cardio if you don't know how to swim. I dis-located my shoulder swimming, so i switched to rower. When my shoulder was healthier, I found rowing good for back strength. I basically plateaued on my back lifts, and I broke thru it easily after rowing. Then I switched to some other form of cardio (like bike or treadmill) the next week, and I lost strength on my back. Don't know if it was a coincidence or rowing really helped my back.

But no, i was rowing mainly as a form of cardio and to mix it up. Try swimming, running, biking, rowing etc. and see what you like. I have a bad ankle, so rowing is good if you have pain.

I've used the rowing machine intermittently for about 10 years. Someone on these boards once described a pyramid exercise that club rowers use as a fitness test and it has always worked well for me as a sort of fitness benchmark in the gym. When I decided to get much fitter this Easter I started to use the ergo more and to run less. The advantages are that, obviously, repeated use increases your leg, back and arm strength and your aerobic endurance. You can do a good workout in a short period and it's a low impact sport - I find it easy on my knees and ankles. The disadvantages are that the physique you need to row very well has little resemblance to the physique of most successful tennis players and you do need to pay attention to your technique because getting that wrong can hurt your back. As dblsplayer says there are lots of sites on the internet that explain good technique -- the Concept site but also RowingAustralia, GB Rowing and US Rowing. Ergos are fashionable at the moment because crossfit uses them extensively so fitness instructors are full of ideas about how to use them as part of a varied workout. Look for Dark Horse rowing on Youtube.

Rowing is according to the experts something like 50% leg strength, 30% back strength and 20% arm strength. Good technique meshes those things together and makes your stroke efficient. You can row intervals as people above have suggested or you can row single pieces of different length -- 2k is the racing standard but 5k and 10k are both popular as is 30mins. RGT (above) uses a setting of 9 to row 500m intervals and that is a pretty good 30 min interval workout. If you want a slightly quicker stroke you can reduce the damper setting to 5 or so and get a slightly different sort of workout rowing the same intervals. Once you get the technique right and get fitter for rowing you can make good improvements in your times. And getting say 10 seconds faster over 2k is only getting 2.5 seconds faster each 500m which is normally attainable (depending of course on where you're starting from). At the moment I'm trying to get my 5k time down.

Let us know how you get on.